Saturday 11.10.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip), Band Dislocates, and No Money's (50 reps each):
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 8, 8, 7, 7, 7
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Pull Ups, Banded Face Pulls (50 reps), and Band Pull Aparts (100 reps):
- Pull Ups:  5, 5, 5, 5
- Face Pulls:  Green Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 4x25

Behind the Back Barbell Shrugs (3x12) with Band High Pulls (50 reps):
- Shrugs:  325x 11, 11, 11
- High Pulls:  Green Band x 17, 17, 16

Incline DB Hammer Curls:
- 27.5's x 1:00, 25's x 2x1:00

Standing Barbell Curls:
- 55x 1:00, 50x 2x1:00